November 11, 2013
      Start by getting the knee up on a bench, the back flat and one arm under you to support your weight. Don’t allow the back to round as you push your hips back and pike at the waist.

      Just as in the dip or push-up, think about stacking your elbows over your wrists and pull the dumbbell straight up by driving the elbow high and behind you. Once the elbow is fully retracted and the dumbbell by your side, finish the movement by lowering the dumbbell back into the starting position.

      Print Friendly